fbpx
Endomorph Male
Endomorph Male
Endomorph Female
Endomorph Female

The Endomorph Body Type

People come in all kinds of diverse shapes and sizes. The endomorph body type exhibits a rounder body shape. These individuals tend to be built more solidly than the other body types. Endomorphs have a shorter bone structure; shorter arms, legs, and torso than the other body types. They also have the propensity to gain weight all over, especially around the abdomen.

Woman Squat Rack

Body Type Classification System

Dietitians and fitness professionals use a body type classification system to develop training and diet programs that suit individuals. The three classifications are endomorphic (round), mesomorphic (muscular), and ectomorphic (slim). These categories are inherited body types, meaning the body tends to lean towards these predetermined states naturally. Bone structure and body content are what determines where an individual fits in the body type classification system.

Endomorphs have a slower metabolism and gain weight much quicker than the other two body types. This slower metabolism means they develop body fat at a faster rate. Because their bodies are susceptible to retaining calories, endomorphs can gain weight simply by eating the same amount of food an ectomorph or mesomorph consumes. They have to work much harder than the other two body types to remain healthy and fit!

Weight Loss for Endomorphs

Does having an endomorph body type mean someone is destined to become overweight? No, an endomorph is simply a classification system. Endomorphs aren’t necessarily obese or overweight. Endomorphs can also be on the thinner side. What defines an endomorph is their bone structure and fat ratio.

However, for an endomorph to be physically fit, they do have to work hard at it. Endomorphs might see their ectomorph friends downing French fries and soft drinks and wonder how their friends stay so slim. The disparity might even leave an endomorph wondering what they’re doing wrong by not being able to do the same thing. Endomorphs are not doing anything wrong, they just need to form habits that are healthy for their body type.

The body type classification system confirms that the way we gain, lose, and store weight is mostly genetic, though not set in stone. It also allows the endomorph to identify what their problem areas are and to find solutions for those concerns.

Pushups

Knowing an individual’s body type allows fitness instructors to determine specific workout and dietary instructions. For instance, knowing an endomorph is inclined to gain weight quickly, has a higher fat ratio, and has a shorter bone structure can allow a fitness instructor to create a training regimen to address these issues.

Endomorph Diet

An endomorph’s ideal diet consists of foods that build muscle and prevent fat development. Good choices for an endomorph are lean proteins such as eggs, fish, and poultry to build muscle mass. Eating high fiber foods such as whole grains and healthy fats such as avocados can stave off hunger and regulate blood sugar.

To avoid the dreaded “spare tire,” which endomorphs are prone to acquire, they should refrain from eating processed foods such as white bread, soft drinks, candy, and cookies. The low carbs, high protein, and healthy fats in an optimum endomorph diet can help create a leaner, healthier look.  An overall diet distribution of 35 percent healthy fats, 35 percent protein, and 30 percent carbs is an optimal balance for most endomorphs.

Endomorphs have difficulty keeping off weight by diet alone. Exercise should be part of every endomorph’s weight loss program if they wish to be successful in the long run. The types of exercises that are most beneficial to endomorphs are exercises that focus on muscle development and cardio in short, intense bursts.

Interested in losing weight as an endomorph? Read on and find out how.

Veggies Greens Bowl

15 Tips To Help an Endomorph Lose Weight

1. HIIT Training

Endomorphs can benefit from High-intensity interval training (HIIT), which cycles between strenuous exercise and low-intensity exercise. A regimen of two to three sessions each week for about half an hour can help an endomorph get their metabolism going.

2. Stay Cheesy!

Dairy products such as low-fat milk, yogurt, and cheese can add much-needed protein to an endomorph’s diet.

Chicken Lemon and Veggies

3. Eat Fatty Fish

Consume fish, especially fatty ones such as salmon and trout. Fish are packed with protein, yet they are low in calories. Fish also contain unsaturated fatty acids, namely omega-3s. These fatty acids can help to lower blood pressure and decrease heart disease.

4. Eat more eggs!

Just like fish, eggs are a protein-rich, low-calorie option for endomorphs. It’s best to cook them through poaching or boiling, and not through more traditional ways.  A Fried egg with bacon and pancakes, though tempting, is not part of an endomorph diet!

5. Put On Some Weight

Because of the endomorph’s tendency to develop fat instead of muscle mass, it’s important to incorporate strength and weight training into a weight loss program. Endomorphs are well suited for weight training, due to their compact bone structure.

By increasing muscle mass, endomorphs can increase their metabolism. Endomorphs should also be aware that their weight on the scale might not reflect what’s in the mirror. As an endomorph puts on muscle, they may appear slimmer but weigh more on a scale. Muscle weighs more than fat, so keep that in mind!

6. Practice portion control consistently

Due to an endomorph’s slow metabolism, any uptick in calories can result in weight gain. Endomorphs should learn to identify portions visually. For women, a palm-sized portion of lean protein, a fistful of greens, and a cupped palm’s worth of whole grain is ideal at one meal. For men, it would be double that amount.

7. Eat whole grains

When an endomorph does eat starch, they should avoid refined grains such as white bread and white rice. Instead, a good choice would be whole grain foods such as steel-cut oatmeal or brown rice. The fiber in whole grains helps to create a feeling of fullness, curbing hunger. The fiber also prevents blood sugar from spiking.

Avocado Toast

8. Avoid starchy veggies

Consume starchy vegetables like potatoes and corn in moderation. Root vegetables such as carrots and sweet potatoes also carry a lot of starch. This starch turns to sugar in the body and can lead to the “love handle” look that endomorphs want to escape.

9. Eat greens

When choosing vegetables, endomorphs should look for the color green. Leafy greens like kale and lettuce are a good source of fiber and won’t add too many calories. Greens also provide nutrients and provide a feeling of fullness to keep hunger at bay.

Greens in Blender

10. Choose lean protein sources

Lean protein such as fish, chicken, and beans help endomorphs build muscle mass without excess calories and unhealthy fats. To limit unhealthy saturated fats, have red meat only on special occasions, and consume healthy monounsaturated fats  such as olive oil and walnuts.

11. Steady-state training

Endomorphs may enjoy steady-state training (SST). Although it doesn’t seem as effective as HIIT and strength training, SST has its benefits. SST, such as walking and swimming, can help endomorphs lose weight if done consistently. Thirty to sixty minute sessions two to three times a week can be very effective.

12. Consume fats, the healthy kind

Not all fats are created equal. Monounsaturated and polyunsaturated fats are beneficial for the human body and are in olive oil, avocados, nuts, and seeds. These are the healthiest options for an endomorph and can help keep away those hunger pangs.

13. Limit sugar intake

Avoid all added sugars. Eat fruit, but keep it to a minimum. The sugars in fruit can cause an endomorph to gain weight if consumed too often. So, yes, grapes and blueberries are healthy. Just don’t eat them by the bowlful!

Deadlift Barbell

14. Limit your intake of simple carbohydrates

These foods are high in sugar and calories, which can cause fat development and increase blood sugar. Simple carbohydrates include white bread, white rice, pasta, cakes, and cookies.

15. Do your math

One pound=3,500 calories. To lose one pound a week, 500 calories a day need to be lost either through diet or exercise.

Endomorphs Pack a Punch

Endomorphs may look in envy at their thinner mesomorph and ectomorph counterparts. However, endomorphs have strength and muscle mass on their side. Mesomorphs and ectomorphs may even look at the endomorph’s curves and muscles with jealousy. In the end, we are what we are born with…but we can still make it the best we can be!

– Endomorph Physique Classification

https://www.britannica.com/science/endomorph

 

– The truth about fats: the good, the bad, and the in-between

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

 

– What Foods Help an Endomorph Lose Weight?

https://www.livestrong.com/article/503495-foods-make-endomorph-lose-weight/

 

– What is the Endomorph Diet?

https://www.medicalnewstoday.com/articles/325577.php#overview

 

– BODY TYPES: HOW TO TRAIN & DIET FOR YOUR BODY TYPE

https://blog.nasm.org/fitness/body-types-how-to-train-diet-for-your-body-type/


– Can the Endomorph Diet Help You Lose Weight?

https://www.healthline.com/health/food-nutrition/endomorph-diet

The Endomorph Body Type

People come in all kinds of diverse shapes and sizes. The endomorph body type exhibits a rounder body shape. These individuals tend to be built more solidly than the other body types. Endomorphs have a shorter bone structure; shorter arms, legs, and torso than the other body types. They also have the propensity to gain weight all over, especially around the abdomen.

Dietitians and fitness professionals use a body type classification system to develop training and diet programs that suit individuals. The three classifications are endomorphic (round), mesomorphic (muscular), and 

UPGRADE TO PREMIUM MEMBERSHIP TO CONTINUE READING

All content on InGoodHealth.co is intended for informational and educational purposes only. Consult your healthcare provider for medical advice, diagnosis and treatment.

InGoodHealth Logo

Unlock Premium

Upgrade to Premium Membership to get lifetime access to Personalized Plans and Expert Guides for only $29.99

Gold Star

PREMIUM MEMBERSHIP

Tablet Meal Plan With Cards
YOUR 30 DAY MEAL PLAN

30 Days of Meals designed just for you with target Daily Calories, Macros and tips.

Tablet Fitness Plan and Exercise Cards
YOUR 30 DAY CARDIO & STRENGTH PLAN

30 Days of Exercises designed just for you with targeted exercises for your problem area.

Guide Package Icon Female
YOUR EXPERT GUIDES

Expert Health, Nutrition and Fitness guides filled with recommendations for you.

Our Experts

Sasha Aparicio

“There are no one-size-fits-all solutions. That is why In Good Health makes sure that the recommendations are personalized to you — your body, your lifestyle, and your goals.”

Sasha Aparicio

M.Sc. Food and Nutrition

Randy Brangman

“In Good Health takes into consideration your BMI, goals, fitness level and lifestyle to formulate a plan that is right for you in an effort to help you reach your goals at a safe and effective pace.”

Randy Brangman

ISSA Certified Exercise Therapist

30 Day Money Back Guarantee

If you don’t feel 100% happy with your purchase, let us know within the first 30 days and we’ll refund your purchase no questions asked.

Money Back Guarantee